Reverse Dumbbell Wrist Curl

ForearmsDumbbell

Isolate and strengthen your forearm extensors with this seated reverse wrist curl. Resting your arms on your thighs locks your forearms in place for targeted work, improving wrist mobility and grip control.

How to do it

1Sit down and rest your forearms on your thighs with your wrists hanging off your knees, palms facing down.

2Slowly lower your wrists as far as comfortable, keeping full control of the dumbbells.

3Curl your wrists upward using your forearm muscles, keeping your forearms glued to your thighs.

4Hold the squeeze at the top for a second to feel the forearm contraction.

5Slowly lower the weights back to the starting position.

Common mistakes

Lifting your forearms off your thighs, which shifts the work to your shoulders.

Jerking the weights, which increases the risk of wrist strain.

Using too much weight, which cuts your range of motion and ruins your form.

Breathing

Exhale as you curl the wrists up. Inhale as you lower them.

Make it harder or easier

To make it easier, use very light weights or perform the movement bodyweight-only.

To make it harder, hold the contraction at the top for 2 to 3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.